Specific goals, hm. Doing things consistently in training mode, like hops, run up throws and stuff. Practice hitconfirming on a random blocking dummy (needs to be crouching for low confirm practice). One important skill to learn is to block as many hops as possible on reaction when you’re being pressured.
As with SF, try to do stuff grounded or hopping if possible. Full or especially super jumps forward are something to be used sparingly.
It’s funny, KOF is so fun to me I just can’t get salty almost no matter what. And yes, hesitation kills in upclose situations. In upclose situations most everything is too fast to properly react to. You have to commit and trust that your stuff works to get anything done. Much the same as Street Fighter, really. One big difference is that although frame trapping in KOF is important and pretty effective, it is not as central to upclose pressure as it is in Street Fighter. Many characters’ throw techs are basically option selects with their close C, which is typically a very fast button - 3 or 4 frames, so even if you make it a point to stay out of throw range you can get blown up for careless pressure.
The basic building block of KOF pressure is the high/low/throw mixup, which every character can do and which most everyone actually also fears. You have to stand to DP and to tech in this game, leaving you open to lows. Stuff like empty hop, throw is nice, easy and nasty. cr.B, cr.B, run up or walk up throw works well also. Just be aware that characters in KOF remain throw invincible a good bit longer than they do in SF4 after waking up/exiting hit/blockstun. So something like hop CD into tick throw isn’t instant, but rather “hop CD, noticeable pause, tick throw”. Of course you can just do the classic jump attack, low short to keep them guessing. DPs can’t be FADCed to be safe so you can bait those out and tear people new assholes.
The Beginner’s Incomplete Guide to KOF by DandyJ is a classic for getting to grips with KOF if you have a Street Fighter background:
Also, because of hops and high run speeds KOF13 isn’t as much about spacing your buttons perfectly as SF - in SF you often try to be spaced just right to outreach someone by a couple pixels to get damage in. KOF, you know someone is trying to sweep you for example, you can just hop in and tear him a new asshole, and so forth. The spacing is more gross, and it’s more about active movement, timing and angles than prolonged pixel perfect spacing. Improper spacing is definitely a thing, but most situations last only for a brief moment after which the fighters are elsewhere already.